Training to Run a First 10K Race
A Guide for Beginning Road Runners Wanting to Finish the Distance
You have started a running program for exercise and perhaps completed a 5K race. Entering a 10K race is the next logical step.
Running a 10K Race
Many runners who start running for exercise and fitness soon begin road racing for a bigger challenge. The 5K distance is a common starting point for beginning road racers. For runners who want an additional challenge after completing a 5K race, a 10K (10 kilometers or 6.2 miles) race is the next logical step.
Training Schedules for the 10K Race
If you want to try a 10K race, you need to be properly trained to finish the distance. If you are not properly trained for the distance, you are likely to either not finish or finish too exhausted to enjoy it. With proper training you will finish the race easily and have fun.
For runners who like structure and schedules, there are many 10K training programs with detailed training schedules. Those who don't like schedules may want to try an unstructured 10K training program.
Hal Higdon's 10K Training Program
Hal Higdon has been running, racing, and writing about both for about a half century. So he has accumulated quite a bit of wisdom on the topic.
His novice 10K training program starts with a runner who is able to run about two and a half miles. Runners who have not yet worked up to this distance can do so with his beginning walking-running program. Higdon also has more advanced 10K training programs for runners seeking to improve their times and a walking program for those wanting to walk the distance.
Higdon's novice 10K training program has an 8 week schedule. The schedule includes long run days beginning at 3 miles and building up to 5.5 miles. It includes 3 running days, 2 cross training days, 1 strength and stretch day, and a rest day. Higdon advocates running at a pace that allows comfortable conversation.
Jeff Galloway's Training Program
Jeff Galloway is one of the current biggest advocates of taking regular scheduled walking breaks to allow runners to go longer distances. He also advocates running at a pace that allows comfortable conversation.
He has a detailed 13 week training program for a first 10K race. In the schedule, some runs are for a certain time others are for a certain distance. Galloway's schedule includes walking and running days as well as one rest day per week. A key however to Galloway's training program is the weekly long run. These long runs start at 2 miles and build up to 7 miles three weeks before the 10K race.
Joe Henderson's Training Program
Joe Henderson has also been running, racing, and writing about both for about a half century. His latest book, Run Right Now (Barnes & Noble 2004), has a 13 week training schedule for the 10K race. Henderson's schedule is less structured than the others. It includes long days, fast days, easy days, and rest days. It does not however specify which day of the week for each type of run. Hence individual runners have more flexibility to work around their personal schedules.
In Henderson's program the long runs start at 3 to 4 miles and work up to 7 to 8 miles. It is designed for runners who can already run at least 5K and may have run a few 5K races.
If you want to run a 10K race, pick one of these training schedules or an unstructured training program and start training. After completing the race, be sure to allow about a week to recover.
